Soccer Moms and Navy Seals

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Members of CCF know firsthand the huge changes CF can make in our lives. Since joining, we’ve all watched our bodies transform into the best condition ever, met new friends, and discovered how to set goals and push ourselves to new limits. Often this passion spills into conversations with family and friends; after all, the only thing better than reaping the benefits of CF WODs is sharing the experience with others. We tell our stories and invite them to join us, but more often than not, they don’t want to try it out for one reason or another. Many feel that they “aren’t ready” yet, as they haven’t mastered many of the skills listed in our daily WODs or on the videos they see on YouTube. Others simply don’t understand how your “10 minute workout” could possibly get better results than their 60 minute run.

Whatever their rationale, this article might be just what you need to convince them to give it a try. The journalist recounts his four month experiment with CrossFit, outlining what exactly it entails, as well as the personal gains he made. Send this to those you know could be future firebreathers, along with an invitation to this month’s community WOD, which will be held Saturday at 11:00. Once they decide to give it a try, email Mitch at mlyons@centervillecrossfit.com with their name and email address.


Free Community Workout: Centerville CrossFit will be hosting our Monthly FREE Community Workout this Saturday.  To reserve your spot please email Mitch at mlyons@centervillecrossfit.com

Time: 11:00am Saturday 9/10

Place: 923 Senate Dr. Centerville Ohio 45459

Email: Mitch at Mlyons@centervillecrossfit.com to reserve your spot


Friday WOD

Back Squat

1×5 @ 75% 1 RM

1×3 @ 85% 1 RM

1 x Max Reps @ 95% 1 RM


4 Rounds for Max Reps:

45 sec. DB Burpees 35/25 lbs (hands remain at sides during jump)

45 sec. Rest

45 sec. Weighted Situps

45 sec. Rest


Roll out

Scale to capabilities



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